WOD / Blog
08 September 2026
Warm-Up: Coach’s Choice Strength/Skill: Snatch 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Metcon: 10 Minute EMOM 1 Snatch @ 90% Stimulus/Focus: Lift heavy! Only record RX if you complete the EMOM at a true 90%. WOD: 10 Minute GAFAP 2 Alternating […]
07 September 2026
Warm-Up: Coach’s Choice Strength/Skill: Review the movements and get ready to work! WOD: Bert 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. […]
05 September 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
04 September 2026
Warm-Up: Coach’s Choice Strength/Skill: Back Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: 3 RFT (12 Minute Cap) 30 Double Unders 20 Kettlebell Swings (1.5/1)(1/25#) 10 Back Squats (115/75)(75/55) RX+: (2/1.5)(1.5/1) and (155/105)(105/70) Stimulus/Focus: This should move quickly. Attempt to […]
03 September 2026
Warm-Up: Coach’s Choice Strength/Skill: Shoulder Press 5 x 5 Stimulus/Focus: Complete each set at 80% of your 1 RM. Lift on a 2-minute clock. WOD: For Time (18 Minute Time Cap) -21-18-15-12-9-6-3- Shoulder Press (65/45)(45/35) Strict Push Ups *At each (-) run 100 meters (total of 800 meters)(250m bike erg) Stimulus/Focus: This will be a […]
02 September 2026
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 5 RFT (22 Minute Cap) 15 Box Jump Overs (24/20) *Masters may step up. Everyone must step down. 12 Dumbbell Deadlifts 9 Dumbbell Hang Power Cleans 6 Dumbbell […]